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PERFECT BALANCE • JANUARY 25, 2012 3The information provided in Perfect Balance focuses on health promotion and disease and injury prevention, and is intended for educational and informational purposes only. The Peninsula News Review and Black Press are not engaged in rendering a medical service or advice, and the information provided is not a substitute for a professional medical opinion. If you have a medical problem, please contact a qualified health professional.

t’s no surprise that goals of improved fitness and nutrition top numerous “to do” lists in January. But without the right guidance, information and inspiration, those goals often go by the wayside before

the calendar turns to February. That’s where Panorama Recreation can help.

In fact, Panorama has a whopping 77 different drop-in classes on offer this winter, scheduled throughout the day from early morning to evening. Choose from spin classes to yoga, water aerobics to circuit training.

New – or newly returned– to fitness?No problem!“The instructors all teach a multi-level class so beginners should not be afraid to try,” says Adrianne Gadd, Panorama’s Fitness, Weights and Rehabilitation Co-ordinator.Whether a person’s aims involve weight loss, greater fitness and flexibility or overall health improvements, a little professional guidance can be the difference between people reaching their goals and missing the mark, Gadd adds.

That’s where a personal trainer comes in. Ideal for the novice and experienced athlete alike, a personal trainer can help individuals identify their goals and trouble spots, chart a path for fitness, offer instruction and

motivation, and find creative ideas for overcoming a fitness plateau. Even better, personal training services don’t have to cost a fortune.

A variety of options are available, including semi-private sessions for those with similar goals and packages that can also include nutritional counselling, notes Panorama’s Michelle Bourgeois.

A minimum of three sessions is suggested, then clients can continue their workouts as usual, with follow-up sessions with the trainer as needed. Others may prefer to stay with the trainer longer term, depending on their individual needs.

With nutrition counselling, the other essential component for those wanting to lose weight or improve wellness, a similar range of packages is available. “The training and nutrition really do work together,” Bourgeois says.

The idea is to keep it affordable so more people are able to take advantage of the services, she explains, noting as well that those planning a wedding in 2012 may want to keep an eye open for this spring’s return of Wedding Warrior, a nutrition and training program that was a huge hit withparticipants last year.

Let Panorama Recreation helpguide youto awholenew self

Michelle Bourgeois, right, trainer and nutritional counsellor at Panorama Recreation Centre works with client Liz Cullinane.

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Christine van Reeuwyk photo

For more information, contact Panorama Recreation at 250-656-7271 or visit online at www.panoramarecreation.ca where you can also find theWinter/Spring Active Living Brochure.

No sleep?

4 PERFECT BALANCE • JANUARY 25, 2012

id you know that maintaining a good night’s sleep can help keep your heart healthy, keep stress levels down, make you more alert, and even help you lose weight? Sleep experts offer these 10 tips to ensure

a good night’s slumber:

1. Do establish an evening routine. Aim to go to bed and wake up at the same time.

2. Do something relaxing before bed. Read, write, listen to calming music or meditate.

3. Don’t exercise three hours before bed. This will raise your heart rate. Slow stretching is

the only exception.

4. Do ensure your sleep space is dark, quiet and cool.

Eyeshades are great bedtime accessories.

5. Do invest in a good mattress and comfortable pillows.

Being comfortable in bed will help you get the

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best rest possible. A quick and inexpensive solution is the ObusForme four-foot long full-length pillow (www.obusforme.ca), which provides versatile, multiple-purpose support for a good night’s sleep.

6. Don’t eat or drink too much prior to bed.

This includes alcohol.7. Don’t smoke. Nicotine has energizing

effects that will keep you up at night and make it difficult to get up in the morning.

8. Do keep bed for shut-eye only.

Consider your bedroom a place of retreat. Don’t bring work to bed and clear unnecessary clutter.

9. Don’t drink coffee at bedtime. Caffeine is a natural stimulant and has been linked

to mid-slumber nightmares.

10. Don’t skimp on sleep. A recent study found individuals who get 6.5–7.5

hours of slumber every night live the longest. www.newscanada.com

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PERFECT BALANCE • JANUARY 25, 2012 5

imple everyday stress can rob the skin of essential nourishment and hydration. Poor diet, sun exposure, a hectic lifestyle and lack of sleep, often result in noticeably tired skin that looks

dehydrated and dull.

Toronto-based dermatologist, Dr. Paul Cohen says: “Often, people don’t realize that the skin can in fact look ‘stressed’ or ‘fatigued’ due to simple environmental factors like pollution and inadequate nutrition or sleep.”

The signs of fatigued skin can be daunting, but the experts agree that hydration is key in restoring skin to its natural beauty.

“Hydration can help to fight tired-looking skin, including dehydration, dullness, dry spots or patchiness, under-eye circles and even the occasional pimple,” Dr. Cohen explains.

While there are many moisturizing products on the market meant to hydrate the skin, few contain clinically-proven ingredients that have been shown to actually replenish and retain moisture on a cellular level.

S Aveeno, a brand known for its innovative active naturals technologies that combine nature with science, has harnessed the powers of southernwood, an up-and-coming ingredient, to help combat dry, stressed skin caused by environmental factors.

The southernwood extract is found in the gardens and foothills of Europe and has traditionally been used for its digestive benefits.

Now, however, scientists are utilizing its natural combination of sugars and polyphenols that attract and help to bind water to skin to help nourish and hydrate.

This protects against the dehydrating effects of environmental stress, as the formulas help replenish and retain moisture in tired skin, leaving skin looking and feeling refreshed and rejuvenated.

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his is a common complaint for busy Canadians. Many of us resolve to eat healthier in the New Year, and one of the easiest ways to start the year off

right is to start each day right.

Breakfast is commonly known as the most important meal of the day and eating breakfast every day is an easy step towards a healthier diet.

In a recent survey of Shoppers Optimum members in English-speaking Canada, 69 per cent said they skip meals, with breakfast being reported as the most commonly skipped meal.

It’s important to start every day with a healthy breakfast,” says Rebecca Noseworthy, manager of nutrition education at Breakfast for Learning. “Breakfast helps fuel the body and brain so that we are ready to work and learn throughout the day.

Breakfast has also been shown to improve mood, concentration, and problem solving skills.”

T Contrary to what some people may think, it doesn’t take a lot of time or effort to get a healthy start to the day.

A great breakfast option for busy families is low-fat instant oatmeal that’s ready in only one minute in the microwave and offers a great source of fibre and omega-3.

Another great start to a busy day is cereal. Choose a high fibre option like raisin bran, which is low in fat and a source of essential vitamins and minerals.

“Eating breakfast as a family can help foster healthy eating habits that children can use throughout their lives,” adds Noseworthy.

6 PERFECT BALANCE • JANUARY 25, 2012

www.newscanada.com

PERFECT BALANCE • JANUARY 25, 2012 7

o you suffer from neck and back pain? If so, you’re definitely not alone.

In 2010, according to Statistics Canada, 4.27 million people suffered an injury

severe enough to limit their usual activities, notes Dr. Mandeep Bains, from Peninsula Family Chiropractic. Left unresolved, the resulting pain can cause a loss of income, depression and isolation.

However, depending on the cause of the pain, chiropractic treatment, such as Spinal Decompression Therapy, may well offer relief, says Bains, who has been practicing chiropractic since 1998. He introduced Spinal Decompression Therapy several years ago and has been amazed at its ability to get patients healthy in less time.

The explanation is in the mechanics of the spine.

The spine is a system of vertebra, the bones in the spine, discs, which separate the vertebra, and nerves, which run through spine. With injury, the vertebrae can compress the discs, affecting mobility and causing pain. Spinal Decompression uses a computerized machine to provide gentle, non-invasive treatment of that pressure and is useful for conditions such as a herniated disc, Degenerative Joint Disease, Sciatica and more.

Dr. Bains suggests patients think of the disc as a jelly donut. “When pressure (compression) is put on the jelly donut (disc), it squeezes out the jelly. The compression adds pressure to the nerve causing pain,” he explains. This is where Decompression Therapy comes in.

“The two vertebrae affected are gently distracted back causing a suction, which allows the ‘jelly’ to go back into place. In more scientific terms: water, oxygen and nutrients from the body are suctioned

back into the disc, which relieves the compression on the nerves.”

While some have compared Decompression Therapy to traction, in fact, they’re quite different.

“Traction puts a load on the entire spine and does not differentiate the specific discs that are affected,” Dr. Bains explains. Conversely, “computerized Decompression Therapy can change the angle of the pull and target specific discs, creating a better result and faster healing.”

When considering a new treatment, the question of discomfort is often front and centre, and understandably so, but most find Decompression Therapy quite comfortable.

“Some people are nervous at first, but most often they report a sense of relief from the disc being decompressed,” Dr. Bains says. In fact, “some even sleep through the procedure!”

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Backpain?

For more information about Peninsula Family Chiropractic, or about Spinal Decompression Therapy, call 250-652-4347, stop by the Pioneer Square office at #4 7816 East Saanich Rd. or visit online at www.peninsulachiro.ca.

DecompressionTherapyoffers relieffor many

Dr. Bains discusses the benefits of Spinal Decompression Therapy with one of his patients.

re you getting ready for a trip this winter season? The Public Health Agency of Canada (PHAC) wants you to “surf before you fly” and check out their website, www.travelhealth.gc.ca for advice on how to stay

healthy during your travels.

On this website, check out Well on Your way: A Canadian’s Guide to Healthy Travel Abroad for advice on health and safety measures for before, during and after you travel. Take the guide with you by printing it off or by ordering a free pocket-size version off the website.

Before you go, you should also view PHAC’s Travel Health Notices. Find out if there are any health risks at your destination and what measures you can take to help reduce these risks. Stay connected with the latest notices through Twitter and Facebook.

Apart from the notices, you may also want to search for specific information on the country you’re planning to visit. PHAC recently posted travel health information on 10 of the most popular Canadian destinations, like Mexico, Cuba and the United Kingdom, with more

Ato come soon. Give the site a visit for recommendations for your destination - you may require a vaccination prior to travel or there may be a health outbreak you don’t know about.

Have additional questions on vaccines? Check out the website for a list of recommended vaccinations for travel. Also, try and see your health care provider preferably six weeks before you go. They’ll assess your needs and give you advice on what vaccines you may need based on where you plan to visit. For example, some countries require you show a Certificate of Vaccination before they’ll allow you to enter their country.

In addition the website has fact sheets about diseases and health conditions you may come across in your travels and how to avoid them, like malaria or the ever-dreaded travellers’ diarrhea. You can also find population specific information, such as recommendations on travelling safely while pregnant, and other tools like guidance on how to stay hydrated while abroad and what to pack in a travel health kit.

Being prepared can make a big difference between an enjoyable, problem-free travel experience and an unpleasant one, whether you’re travelling for work or play, or visiting family and friends. Please visit www.travelhealth.gc.ca before you travel.

Healthy travel

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8 PERFECT BALANCE • JANUARY 25, 2012

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t’s not always easy to fit healthy activity into your work day, especially when your job keeps you in front of a computer. But people frequently report that when they are active on

a regular basis, they feel brighter, more energized, happier and more productive.

This year, make weaving activity into your day a top priority. Some creativity may be necessary, but there are many ways you can get moving. Follow these five tips from Mayo Clinic to get you moving in 2012:

Walk-and-talk meetingsBefore meetings, ask the others who are planning to attend if they would be willing to walk while discussing agenda items. If someone needs to take notes, walk for the first part of the meeting to bounce ideas off one other, then sit down to record what you need to. Not only does this provide some activity in your day, it will often keep you more alert and focused on the task at hand than if you are stuck in a chair for an hour or two during the discussion.

Pace while on the phoneIf you spend considerable time on the phone, pacing

Ican be an easy way to infuse quite a bit of movement into your day. If you’re not on a wireless device, you may need to ask for a longer telephone cord.

Identify times in the day to moveIf you must sit to do your job, identify times in your day where you can move. For example, go for walks during breaks and find a co-worker to join you. If someone accompanies you, it’s often easier to stay motivated and continue being active.

Check into your company’s programsMany employers provide free or reduced-cost memberships to health clubs. Take advantage of them. More companies are also investing in equipment

their employees can use to stay active during the workday, such as treadmill desks, portable stepping machines and company-owned bikes made available to employees.

Remember that in addition to daily activity, you can take many other steps to stay healthy. Eating a well-balanced diet, getting enough sleep and not smoking can all go a long way to maintaining your overall health.

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upport - it’s one of the most important factors that can determine whether thousands of Canadian smokers will achieve their 2012 New Year’s resolution to quit smoking. For most, a well-planned

approach to quitting is crucial - and while a recent study published in the journal Tobacco Control has raised questions about the effectiveness of nicotine replacement therapy (NRT), the overwhelming evidence shows that NRT can play an important role in helping many smokers quit successfully.

“There are many factors that can impact a person’s ability to quit smoking successfully, including social, environmental and psychological factors. Yet while there is no single magic formula that works for everyone, I’ve seen first-hand the benefits of NRT,” says Dr. Andrew McIvor, Professor of Medicine at McMaster University and a Staff Respirologist at the Firestone Institute for Respiratory Health, St. Joseph’s Healthcare. “Everyone’s quit journey is different, but the fact is counselling alone is not enough for many patients. NRT can effectively help ease cravings and is still recommended as a first-line therapy for quitting.”

Hundreds of clinical trials involving more than 35,000 participants and extensive consumer use for more than 20 years have proven both the efficacy

and safety of NRT when used as directed. Indeed, more than 80 clinical studies have shown that smokers are twice as likely to successfully quit smoking using NRT, such as Nicorette, compared to willpower alone. In fact, of those smokers who attempt to quit without any support, about 97 per cent will find their attempts fail within six months.

On average, it takes four quit attempts for smokers to finally quit, yet each attempt is a success in itself and can also make the next try better. Each try will help smokers learn something about themselves and what successful quitting looks like for them.

“I’ve been smoke-free now for nearly two years,” said K.J. Fuhrman, a participant in Smober Up - an online community that helps Canadians quit smoking.

“I used a lot of tricks to help me get past my cravings and stay smoke-free. One of them included personalizing my Inhaler, which let me keep the same routines I had as a smoker and made the transition to becoming a former-smoker that much easier. My inhaler became a conversation piece and gave me the chance to tell people what I was trying to accomplish. Hearing everyone’s positive feedback definitely helped keep me motivated throughout my quit.”

Finding the right support to quit

As part of a well-planned approach to quitting smoking, NRT is an effective tool that can help Canadians quit. Here are a few tips to help stay the course with a quit attempt:

• There are a wide of range of NRT products including the patch, gum, inhaler and lozenges that can help you stop smoking in the way that is best for you. For example, the patch offers continuous craving relief, while the Inhaler helps to satisfy the habitual motion of smoking.

• Having a personalized quit plan, such as one from ActiveStopTM, a program that provides Canadians

with tailored support, can help prepare you for the quit-journey ahead. This can include starting a smoking journal in advance of your quit-date to document when and where you smoke in order to identify your smoking routines and triggers, and learn how to break those patterns.

• Don’t do it alone! Consider joining a quit-smoking community, like Smober Up, a Facebook community that provides a forum to connect with others going through a similar journey. Learning about tips others are using to stay smoke-free and sharing your own story can help keep you motivated.

“Even if you don’t succeed the first time, second time or third time, you have to look at it like every quit attempt is a victory - and if you keep trying, you’ll make it,” said Fuhrman.

“People tend look at quitting like it’s a win or lose situation - but that’s not the case. Celebrate each day that you remain smoke-free and learn from each set-back. Making the decision to quit smoking is a victory in and of itself.”

First-line therapya successful strategy on the journey to becomingsmoke-free

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10 PERFECT BALANCE • JANUARY 25, 2012

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PERFECT BALANCE • JANUARY 25, 2012 11

ongratulations, you have retired, but will you have enough money to support your lifestyle? As you transition into retirement, consider the most important financial tips:

Plan your retirement yearsFigure out what’s important to you and how you can afford to make it happen.

“Minimize stress in retirement by creating a well laid-out plan with the help of a financial advisor,” said Roland Chalupka, chief investment officer of Fiduciary Trust Company of Canada.

Be tax efficientAt the age of 71, you must transfer your RRSP to a RRIF or annuity by the end of the year. Tax applies to amounts withdrawn from a RRIF.

Diversify and know your risk toleranceBe sure to re-balance you portfolio and don’t take on

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too much investment risk in your retirement years.

“Take time to consider how much risk you are willing to assume, build your asset mix and re-balance your portfolio accordingly,” said Chalupka.

More information on retirement planning is available at www.fiduciarytrust.ca.

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